Archive for June, 2016


22 June 2016

Late afternoon office workout.

warmup: nada

Bench Press (short rests)

120 x 5
145 x 2
170 x 2
*elbow sleeves on*
180 x 17

notes: forgot my wrist wraps. light easy stuff, so I repped out the last set

One Arm DB Rows (90 sec rests)

100 x 8/8
100 x 8/8
100 x 8/8
100 x 8/8

Superset: Strict DB Side Raises & DB Skullcrushers & Curls (90 sec rests)

20s x 10 / 30s x 10 / 40s x 10
20s x 10 / 30s x 10 / 40s x 10
20s x 10 / 30s x 10 / 40s x 10

post: 15 min LISS

21 june 2016

Gym wasn’t open til late, so I ate at a nearby diner.

Got to the gym.

warmup: nada, needed to hurry up

Low Bar Squats (narrower stance, hit bottom on every rep, no belt, Romaleos, knee sleeves, short rests)

135 x 5
175 x 5
210 x 3
245 x 2
260 x 10

notes: kept it light, brought my feet in a bit, hit rock bottom on every rep, and repped out the last set. knee is feeling good, felt no pain

However, my stomach felt really turbulent. the diner did NOT agree with me. destroyed the gym bathroom.

Leg Press (steep angle press, feet high and wide, toes out, medium to long rests)

11 plates x 10 @ RPE 8.5
11 plates x 10 @ RPE 8
11 plates x 10 @ RPE 8
11 plates x 10 @ RPE 8
11 plates x 10 @ RPE 8.5
11 plates x 10 @ RPE 8.5

notes: after set 3, ran off to the bathroom and destroyed it a second time. I felt green and weak, stomach felt really compromised. legs were strong, but I was really feeling those deep reps with knees pushing into stomach.

I was supposed to do more… but I felt not so hot. So I came home. But I got the main leg work in.

18 June 2016

Saturday morning! I didn’t sleep at all Friday, so I slid into the strongman gym a few hours late and feeling like crap. I decided to just get my main work done and go light on the assistance, and try to hydrate and detox a bit.

warmup: nada

Deadlifts (chucks, 1 minute 45 sec rests, beltless)

135 x 3
185 x 3
225 x 2
275 x 2
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3

notes: I was so wrecked in the morning I packed the wrong shoes. I mean they were still flat, but they weren’t my SABOs. 105 second rests, stopwatch ready, 10 working sets of 3 at 60%. Made me sweaty.

I was reeeeeally curious what the Rogue SSB was like, so I played around with it a bit today.

SSB Squats (just the bar, short rests)

70 lb bar x 8
70 x 10

Leg Press (steep incline, feet high)

9 plates x 8 @ RPE7
11 plates x 8 @RPE7
11 plates x 8 @RPE7.5

SSB Good Mornings (short rests)

70 x 12
70 x 12
70 x 15

notes: I declare the new Safety Squat Bar… GAF! Will definitely make it part of my assistance work.

Then I headed outside for some light frame carries. Easy cardio.

Frame Carry (short rests)

180 for 80 ft
180 @ 80′
180 @ 80′
180 @ 80′
180 @ 80′ SUPERSET with frame shrugs: 180 x 12
180 @ 80′ / 180 x 12 shrugs
180 @ 80′ / 180 x 12

notes: shrugs felt AMAZING. I might have to superset shrugs into more of my strongman events, lol.

Sun was beating down, I was so sweaty my grey shirt had become unrecognizable, and I was getting hungry, so we all split after this.

15 June 2016

Late afternoon office workout.

warmup: forgot! Actually, the office gym was going to be closing in 40 min, so I had to rush through the workout, no time for much else. Like warmup. or cardio

Bench Press (90 sec rests)

95 x 3
135 x 2
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3

Two Handed DB rows (90 sec rests, facedown on incline bench, elbows high)

45s x 10
45s x 10
45s x 10
45s x 10

Superset: Strict DB Side Raises & DB Skullcrushers & DB Curls (90 sec rests)

15s x 12 / 25s x 12 / 35s x 12
15s x 12 / 25s x 12 / 35s x 12
15s x 12 / 25s x 12 / 35s x 12

14 June 2016

 

Finally! Leg Day! It has been too long. I didn’t bring my belt, I forgot my knee sleeves, I had cuts on the bottom of my feet. My knees are rough, my hips are rough. I am old. I whine a lot. So I was crossing my fingers this would be a solid session, the lack of knee sleeves worried me especially.

warmup: nada

Low Bar Squats (Romaleos, closer stance, A2G, 105 second rests)

135 x 3
185 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3

notes: I figured it would be easier on my knees if I went well below parallel, and I didn’t want to stress my hips out, so I brought my feet in a bit. I say A2G, but my butt was not ACTUALLY touching the ground… more like calves touching hamstrings. So it was as low as I was gonna go I kept the rests at 1 minute and 45 seconds (hello stopwatch) and the weight light and the reps low. The sets flew by and my knee felt great! Test successful!!

Leg Press (steep incline, long rests, RPE8)

3 plates x 10
5p x 10
7p x 10
9p x 10
9p x 10
9p x 10
9p x 10
9p x 10

notes: This leg press was steeper than 45 degrees, but not a vertical leg press. Definitely harder than the usual leg press I have used. I am guesstimating RPE8, it was a very soft 8. Went as low as I could until my low back was starting to leave the pad.

Hyperextensions (short rests)

15, 15, 15

Really happy I carried off a painfree leg day! Hooray

13 June 2016

Noontime office workout. Small miracle that my upper body is being cooperative these days, lol. so I put it to work.

warmup: nada. I was guiding another dude through his workout simultaneously, so that chewed up extra time.

Overhead Press (90 sec rests, cambered bar, clean from floor once)

75 x 5
95 x 5
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3

notes: no sleeves or wraps. felt pretty easy, so I focused on my cues. Buddy did bench press, I did OHP, same style sets though, light weight short rests.

Widegrip Pulldowns (traded sets back and forth)

8 plates x 10
10p x 10
12p x 10
12p x 10

Superset: DB Front Raises & V-Bar Pushdowns & DB Hammer Curls (traded sets back and forth)

10s x 12 / 14 plates x 12 / 40s x 12
15s x 12 / 14 plates x 12 / 40s x 12
15s x 12 / 14 plates x 12 / 40s x 12

notes: slow, controlled front raises.

post: nada. back to work

I still needed cardio, so after work, I went out and walked in the sunshine downtown for a while. Bought some protein.

10 June 2016

oh hey! hellooooooo first day back in the gym after a few days doing jack-all *shakes head*

Noontime office workout. More low rest light weight. Another upperbody day, but its all this particular office gym can accommodate.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Bench Press (60 sec rests, no need for sleeves or wraps)

95 x 3
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

notes: goal was to work on my setup and my form. I wondered if I would get gassed with the short rests, but not really. Too light for that. Actually, my back has been sore for the past few days after the massage, and I was really feeling it in my back as I squeezed the lats for the bench press. So it made my back sore, lol

One Arm DB Rows (90 sec rests)

75 x 12/side
75 x 12/side
75 x 12/side
75 x 12/side

notes: to make it harder, I really focused on making the row like an arc. definitely harder.

Superset: Strict DB side Raises & DB Skullcrushers & DB Curls (90 sec rests)

10s x 15 / 20s x 15 / 30s x 15
10s x 15 / 20s x 15 / 30s x 15
10s x 15 / 20s x 15 / 30s x 15

notes: always twist as I curl. love the twist.

post: 20 min LISS

Yes, I am painfully aware I have been neglecting my lower body lately It is front and centre my plan for the weekend.

 

6 June 2016

Decided to approach my training in a different way. I wont be hitting the gym to feel competitive for a while. I will just go now to feel better, build some muscle, improve my conditioning. Still weights, still heavy weights, still strongman… I just don’t have goals beyond “go heavier”. At least until my personal life calms down a bit.

Early morning office workout. Short rests, light weights, break a sweat.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Overhead Press (cambered bar, clean from the floor once, no sleeves, no wraps)

75 x 5 (warmup)
*keep rests at 60 seconds*
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

notes: clean reps, good form, push my head through, squeeze my butt, focus on all my cues. 60 second rests and 10 sets had me sweating! I will count this as cardio

Two Arm DB Row (90 sec rests, facedown on incline bench, elbows high)

40s x 12
40s x 12
40s x 12
40s x 12

Superset: DB Front Raises & V-Bar Pushdowns & DB Hammer Curls (90 sec rests)

10s x 15 / 10 plates x 15 / 40s x 15
10s x 15 / 10 plates x 15 / 40s x 15
15s x 15 / 10 plates x 15 / 35s x 15

notes: slow, controlled.

post: 15 min LISS

After work, I went for another massage. Hit my hips, glutes, low back, then upper back, traps, neck, shoulders. Deep tissue, hurt like hell. Actually I hate deep tissue on my neck, it makes me paranoid like I wanna fight someone… its threatening somehow. But I dealt with it and got through it. Feelin good right now.

5 June 2016

I had to really struggle to drag my sluggish ass into the strongman gym today. I had spent a few days feeling sorry for myself, and was pretty rusty. Plus I was going to be dropping out of stuff, and was dreading the conversation, I am just not ready to admit it all yet.

But I still wanted to put in some work. And I wanted to challenge some PRs and lift heavy, despite the rust. Something about heavy weight clears your head of the cobwebs and sharpens your focus.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Circus Dumbbell (push press)

40 x 5/5 *clean once*
60 x 2/2 *clean every rep*
*wraps om*
85 x 1/1
85 x 1/1
85 x 1/1

notes: was happy with my leg drive in these. getting more comfortable with it.

Incline Press *stopped doing closegrip*

warmup: 30 lb DBs x 20

back to barbell after that

135 x 5
*wraps, sleeves*
185 x 1
185 x 3

notes: this felt ok, but I needed to move on to strongman events. we were burning daylight, and I needed to do all of this by myself today (most people were in Toronto or going to Toronto for the Supershow and the comp there)

Farmers Walk

130 per hand for 50 ft
130/hand, 50 ft
175 @ 50′
218 @ 50′
282 x FAIL
282 x FAIL
*belt on*
282 x FAIL

notes: 282 was a PR, and I wanted it really bad, but it just wasn’t happening, I couldn’t even lift the chit off the ground. felt weak as hell today. 270 flew up about a month and a half in the past, but today 280 wasn’t happening. So I moved on to the yoke.

Yoke Walk (belt on)

340 lbs for 50 ft
340 @ 50′
515 @ 50′
605 @ 50′
705 @ 15′   PR
705 x FAIL

notes: I wanted to challenge 700 pounds today, which would be a 100 pound PR on the Yoke. This was ambitious! I picked it up, made it 15 feet, then I couldn’t stand up anymore, and it dropped. I don’t think I have ever felt that kind of sheer crushing force dragging me down like that. When I did 600 pounds, it takes all of your concentration but if you curse and swear and get mad, you can do it. THIS, no matter how mad I got, it squished me. But I am glad I tried. And I have never walked with 700, so it is still a PR. I was just shooting for 50 feet

I tried to pick it up a second time, but I was done. so I slowly put all the crap away (I was out in the parking lot), that took a while, then I went home.